Archive for March, 2010

Tuesday: 100323

Posted: March 22, 2010 by Todd Katz in WODs
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Tabata Something Else

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Compare to 100204

Monday: 100322

Posted: March 21, 2010 by Todd Katz in WODs
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Three rounds for time of:

21 Burpees, get air… touch the pullup bar on your jump.
21 Squat snatches, 45 pounds (or less) Technique is everything!
21 Wall Ball shots, 10 foot target, 20 pound ball… scale as necessary.
21 DB Thrusters, 30/25 Scale as necessary
21 DB Squat cleans, 30/25 Scale as necessary

There are 315 squats in this workout.

Coach’s Note: Form is CRITICAL: If form breaks down, the rep won’t count! Go light if you have to!! Make sure you really feel that triple extension along with a powerful shoulder elevation… and explode through the middle.

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Saturday: 100320

Posted: March 19, 2010 by Todd Katz in WODs
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AMRAP in 20 Minutes:

200 meter run
10 wall balls 20 — scale as necessary
10 slam balls 25 Scale as necessary
10 pullups
10 push ups
10 Air Squats
10 Kettle Bell Swings 1.5/1 pood
10 Box Jumps 24/20
10 Hang Power Cleans 95/65

Post Number of Rounds to Comments:

Friday: 100319

Posted: March 18, 2010 by Todd Katz in WODs
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Warmup:

AMRAP in 9 minutes:
5 Barbell push press
5 Barbell Good Mornings
5 Muscle Cleans
5 Muscle Snatch
5 Pushups
5 Hollow Rocks
5 Air Squats

WOD:

Power Clean

3-3-3-3-3

Post Load for Each Round to Comments:

Thursday: 100318

Posted: March 17, 2010 by Todd Katz in WODs
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AMRAP in 15 minutes of:

21 Double Unders
15 Front Squats 95/65
9 Pullups

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Wednesday: 100317

Posted: March 17, 2010 by Todd Katz in WODs
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“O’Pukie”

3 Rounds for Time:
17 Power Cleans 95/65
17 Wall Balls
17 Sumo Deadlift Highpulls 95/65
17 Pushups
17 Jumping Slam Balls
17 Box Jumps
17 Kettlebell Swings (2 / 1.5 pood)

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Tuesday: 100316

Posted: March 15, 2010 by Todd Katz in WODs
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5 Rounds for Time:

500 meter row
30 double unders
30 situps

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